Establishing A Morning and Evening Routine


 




 



 Good morning followers!

   I love these tips from my Career Coach Adam Hardt through "Transformation Academy".

He recommends simple yet effective morning and evening suggestions to get you wired in the right "headspace" for a new career or just to start forming "healthier habits" to redesign that old morning and evening "ROUTINE".

Let's start with our morning!

Adam suggests:

1. Get up as soon as your alarm goes off. 😭NO SNOOZE BUTTON!

2. Resist the urge to check your phone, email, social media, news, etc., until your day has officially BEGUN!!!!!

3. Your time getting ready in the morning is SACRED and so it's REALLY important that you protect yourself from anything that could POTENTIALLY TRIGGER you.

4. Give yourself enough TIME in the morning so that you can take your time getting ready. The very moment you start to get in a HURRY is the moment you'll start to feel your ANXIETY BUILD!

5. Allocate at least 5-10 minutes each morning for MEDITATION.

   A. If you're new to meditation, then download the headspace app on your phone.


                      https://youtu.be/pB_qUY1dPrs

     

   B. Choose a quiet place in your home where you can sit comfortable in an upright posture.

   C. Determine the time you're going to do a meditation on Headspace each morning.

   D. Attach it to an existing ritual so that you don't have to think about it (i.e. after you've either gotten dressed or had breakfast could be your "cue" to sit down and "meditate").

   E. Remain committed and consistent to this in order for it to become a new habit. Have the discipline do a meditation every morning, Monday through Friday. 

6. If possible, also incorporate exercise into your morning routine. This may involve waking up an hour or more earlier each morning. By going for a run, going to the gym, taking a walk, or doing yoga, you get the blood flowing that will "energize" you for your day.  



Now let's look at our evening routine:

1. Determine the time you are going to set your alarm clock for the morning.

2. Count 8 hours back from there to determine what time you should be falling asleep (i.e. if your alarm is set for 6 am then you should plan to be asleep by 10 pm in order to get a full night's sleep.

3. Plan on getting into bed 30 minutes before you intend to be asleep.

4. Set an alarm to go off an hour before it's time to get into bed as a "cue" for you to begin shutting things down for the evening.

5. Over the course of that hour, it's IMPORTANT that you create a RELAXING ENVIRONMENT. Here are a few suggestions:

a. Put your plan on airplane mode

b. No screen time (tv, computer, phone)

c. Take a hot shower/bath

d. Drink some herbal tea

e. Dim the lights

f. No social media, phone calls or texting

g. No work/emails


Check out this "YOUTUBE on ANATOMY OF A PERFECT NIGHTIME ROUTINE"

Anatomy of a Perfect Night Routine (youtube.com)

I would love to hear your thoughts on these!

Peace, Love, and Health,

Laura




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